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2845 Thornhills Avenue Southeast
Grand Rapids, MI, 49546

616-432-3171

Do you want to burn fat & lose weight? Build muscle & get stronger? Crosstrain for running, biking or swimming? Or hike to Machu Picchu? Everything starts with a detailed assessment of your current physical condition. Our system measures your lean muscle mass, body fat, strength levels and other biomarkers. 

Based on the latest exercise science, Koko's proprietary algorithms create a unique strength, cardio & nutrition program precisely tailored to your body and goals.

Our Smartraining equipment leads you through every single workout, pushing you harder with real-time instruction, interactive coaching and performance data.

Koko synchronizes to your body, dynamically modifying the volume and intensity of your workouts as you progress, for maximum results without plateaus.

Every workout is different, never boring. Koko's friendly staff & encouraging community celebrate your milestones, both in-club and online.

Every session is tracked automatically on your own personal, data-rich website. Check in anytime from any of your devices.

 

Koko FitClub of Grand Rapids, Michigan

Koko FitClub of Grand Rapids, Michigan. Official Blog.

The Realistic Fitness Blog- "Failure is inevitable, embrace it and keep going!"

Randall Wysong

Sean and Cascade Koko Member, Scott Baweja hitting a workout together

Sean and Cascade Koko Member, Scott Baweja hitting a workout together

I Failed! I failed to write a blog post last week. I failed to stick to my diet over the weekend. I failed to complete all of my workouts last week. I failed to get my vitamins and protein in. Here are my excuses; I was sick for the past 6 days, my daughter had a horse show over the weekend, my horse escaped and was running a 5k down Bailey Drive,  I work 3 jobs, my washing machine broke, I ran out of time, Little Caesars re-released their bacon wrapped deep dish pizza with 3 and 1/2 feet of bacon! 

This is the thing about failures and excuses, at some point you gotta stop both of them. So, after a week of failures and excuses, I got back on board with my diet and training Saturday and have been working diligently for the past 3 days.  During my 6 day hiatus I gained back 5 pounds, ate my daughters candy and had a few good size chunks of cookie dough. But, now I'm back killing it did 3 workouts with members over the weekend and my health has improved dramatically.  This is real honesty, nobody is perfect. There is no model, or athlete, or public figure that hasn't binged on cookie dough, or candy, or whatever junk they just had to have and compulsively ate it until they were so full they were too bloated to feel the guilt.  The silver lining; It is not about being perfect or never having bad days, its about bouncing back from failures and working on your diet and training with even more passion and purpose because you don't want to go back to that person you were.  It's about becoming the best version of you, and beating who you were last week, or last month, or for some the last 20 years.  There will be bumps in the road, you will fall down, but you gotta get back up and keep going! I look at it like this; the last week in February I sucked at diet and exercise and if I continued down that road I would be a thousand pounds.  But, the first three weeks of February I was awesome and lost 11 pounds and killed all my workouts and was feeling awesome.  So, total net for the month i'm down 6 pounds and my body fat is down 1.5%, and my lean muscle is up 2 pounds.  So overall February has been a huge success and I am proud of what I accomplished. Now it's March and I don't care about February or my bad week or my failures, I am focused on making March way better than February and looking to improve.  You gotta have a short term memory in your fitness endeavor. Worry about today, you cannot change yesterday and the body you want isn't gonna happen overnight so there is no reason to concern yourself with tomorrow. What are you doing today that is going to take you in the right direction towards your goals. 

Here are a few tips and tricks I like to use to keep my sanity:

1) Establish short term achievable goals that are attainable quickly so that you have something within reach to shoot for. To be in the best shape ever forever is the ultimate goal, and looking and feeling awesome is a broad concept.  Instead of taking on such a daunting endeavor all at once, why not just focus on looking good for an upcoming event or function? Is there a vacation you have planned? Are you in a wedding? Is your anniversary on the horizon? A new outfit you would love to fit in to? Focus on being at your best for that day, and after its over celebrate your success!

2) Understand that your life is not over after that cookie has digested! Life goes on, and so you must move forward. I hear people all the time tell me how they fell off the wagon, missed a week of workouts, ate a bunch of junk food over the weekend so they quit dieting and exercise. There is no alternative to diet and exercise in the pursuit of living your best life. You will only get worse. We are organic beings you are either growing or dying your body does not simply maintain while you neglect it! Okay, so you messed up March of 2016 at 28 years old, minds well just give up and be fat and unhappy for the rest of your life because you don't look or feel good this week? That's ridiculous! Suck it up, suck it in, but don't pack it up and quit. Get back on your diet, get back in the gym, fix it, realize that you still have your entire life that you want to enjoy! I love the quote by Mae West, "You only live once, but if you do it right, once is enough."

3) Get a Fit Coach. If you can afford quality personal training (Insert my plug for Koko Plus) then you should be working with someone. Make someone else responsible for motivating you and holding you accountable because you obviously cannot do it on your own.  And don't feel bad, we all need help! Don't just sit and spin your wheels, consult a professional that will help you reach your goals with you without wasted time and effort doing the wrong things for years.  If you cannot afford a Fit Coach, grab a gym buddy. Hook up with a friend, or current gym member, and motivate, encourage, and support each other in your fitness endeavors. The point is don't go it alone. Coaches, gym partners, spouses, kids are great motivators that will make you go and go harder in the gym and on your diet so take full advantage of those resources.  

All i'm trying to say here people is even someone like me who knows everything about nutrition, exercise, and the human body still loves bacon wrapped pizza and laying on the couch an entire weekend watching Walking Dead re-runs.  I knew exactly how many calories and carbs were in every awful thing I ate, and I knew how badly my body needed yet lacked physical activity required to look and feel good.  I had a bad 6 days. Will that define me or my results absolutely not. This week i'm killing it. I'm going to crush my workouts and nail the diet. By the end of this month I will be closer to the me I want to be. 1) My short term goal is to look sweet for the Grand Rapids show 2) I don't feel bad about that pizza but i'm not making friends with it either it has to get outta my life 3) I ALWAYS train with as many members and Fit Coaches as possible and you are all welcome to join me.  YOU ARE GOING TO GIVE IN TO TEMPTATIONS, BUT PLEASE DO NOT GIVE UP ON YOUR GOALS!

In this together- Sean 

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2845 Thornhills Avenue Southeast
Grand Rapids
Michigan
49546
United States